Single Leg Platform Slide
Use pure bodyweight leverage to build muscle you built on purpose: Single Leg Platform Slide fits into any lower-body session.
How to do Single Leg Platform Slide
- Start by standing with one foot on a platform or slide board.
- Bend your knee slightly and slide the foot on the platform backward, extending your leg.
- Keep your core engaged and maintain a straight posture throughout the movement.
- Slowly return to the starting position by sliding your foot back to the initial position.
- Repeat the movement for the desired number of repetitions, then switch legs.
Single Leg Platform Slide Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Single Leg Platform Slide Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Single Leg Platform Slide
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Single Leg Platform Slide — Frequently Asked Questions
How do you do the Single Leg Platform Slide?
Start by standing with one foot on a platform or slide board. Bend your knee slightly and slide the foot on the platform backward, extending your leg. Keep your core engaged and maintain a straight posture throughout the movement. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Single Leg Platform Slide work?
The Single Leg Platform Slide primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Single Leg Platform Slide should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Single Leg Platform Slide good for beginners?
Yes. The Single Leg Platform Slide is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Single Leg Platform Slide?
Try the Lying Leg Curl, Dumbbell Lying Femoral or the Assisted Prone Hamstring. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
